WOD Explorer

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs Scaled wall walks, 20-lb dumbbell, 20-in box, may step up on box jump-overs

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 min.

For time: 30 box jumps, 24 in. 15 clean and jerks, 65 lb. 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 10 clean and jerks, 115 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185 lb. Time cap: 20 minutes

Workout 19.3 For time: 200-ft. dumbbell front-rack lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl 50-lb. dumbbell, 24-in. box  Time cap: 10 minutes

Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box  Time cap: 10 minutes

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 35-lb. dumbbell and 20-in. box, step-ups OK Time cap: 20 minutes

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20" box 75 pound Push press, 12 reps 9 Toes-to-bar MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 95 pound Push press, 12 reps 9 Toes-to-bar MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 55 pound Push press, 12 reps 9 Toes-to-bar